Tag Archive | Magnesium

Magnesium Rich Foods

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Today, I walked into church feeling exhausted, my voice sounded tired, my muscles were tired. I began shaking during Sunday School and went for my emergency bag holding my Nuun tablets. However, later, after church, I laid there exhausted wondering how I could help myself. I realized that this time… I could. Recently, I’ve been finally learning to make and eat healthy foods to save me from a Magnesium drop. So, I began to make things to help my Magnesium levels to rise back up.

 

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First, it has been important to me to know what causes these drops. This helps me to know how I might be prepared for these issues instead of frustrated as I’m learning.

 

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#1 Ehlers-Danlos Syndrome– Because of having this particular connective tissue disorder, my kids and I are naturally deficient in Magnesium.

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#2 Sugar– Processed Sugar, Processed Sugar substitutes, and other Grains and Starches (that turn into sugar in our bodies) not only lower the salts in our bodies (which is not good for #1,) but also allows the bad bacteria in our bodies to get out of control. This can cause a big range of problems including bad teeth, liver problems, insulin resistance, obesity, high cholesterol, and contributes to cancer.

Our culture has been rising in sugar consumption by less than 2% yearly showing on this graph from 1822-2005. “It’s a remarkably straight line, increasing steadily from 6.3 pounds per person per year in 1822 to a maximum of 107.7 lb/person/year in 1999.”

 

 

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#3 Leaky Gut– Too much wear and tear on the stomach lining causes holes which leak food directly into the blood causing many physical issues including, but not limited to, autoimmune issues, major food allergies, and malabsorption of vitamins and minerals.

 

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#4 Hormones– Naturally, the last two weeks of a woman’s menstrual cycle causes Magnesium levels to drop which can normally cause headaches, bloating, low blood sugar, dizziness, fluid retention and sugar cravings.

On a grander scale, low Magnesium can ultimately lead to dysmenorrhea (painful periods,) preeclampsia, infertility, premature births, hypoglycemia, anxiety, obesity and diabetes.

 

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Here are some Magnesium Rich Foods that we are currently enjoying; most of which friends and family have gladly shared their knowledge and time with me… 

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Roasted Garbanzo Beans (Chickpeas)

Originally, I had been frying them, but since burning a hole in the microwave above the stove, I decided to roast them. 450 degrees for 30 minutes.

1 can Garbanzo beans
1 Tbsp Olive Oil
1/2 Tbsp Paprika
1/2 Tbsp Cumin
1/8 tsp Cayenne Pepper
1/2 tsp salt

 

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This is one of the first things I began making. At first my kids stayed far away from it, but after I told them that it was mine… they began wanting it. I have to keep the banana out for one of my children, but it is an amazing source of Magnesium!

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Green Smoothie

1/3 Kale
1/3 Spinach
1/3 frozen Berries
1 Banana
1/2 Water (some use milk, but all use different kinds of milk in our household, so this is best for us. Almond Milk would be the highest source of Magnesium. Feel free to use ice if you don’t use frozen fruit.)

 

 

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Kale Chips

My son made these last week after a friend at church told me how to make them. We all love the taste, and they are super easy to make. I did notice that when I put them away in a ziplock bag or plastic container, that they would become soggy again. I then put them back in the oven. We left them out all night a couple of nights ago, and they were super crispy!

In a bowl, mix Kale leaves with a tiny bit of Olive Oil and salt.
Put them in the oven at 350 degrees for about 10 minutes.

 

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And just adding Avacado and Spinach to your Salad is a great boost of Magnesium!

 

 

 

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This has been a fun learning experience for my family and I as we are changing for the better. I will add more as we learn more. I hope this encourages you today!

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Other Related Articles:

Ehlers-Danlos Syndrome

Magnesium Deficiency

Treatments for EDS

 

 

Magnesium Deficiency

I have been putting off writing this post for a long time. There is so much that a Magnesium deficiency covers, not to mention finding the right kind of Magnesium! It has been exhausting for me, but WELL worth it! I would like to pass on this information to you.

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So, let me start there. You many be Magnesium deficient if you have these SYMPTOMS:

  • Constipation
  • High blood pressure (Hypertension)
  • Anxiety
  • Depression
  • Insomnia
  • Behavioral disturbances
  • Lethargy
  • Impaired memory/thinking
  • Seizures
  • Fatigue
  • Sleep disturbances
  • Pain
  • Muscle cramps
  • Chronic back pain
  • Headaches
  • Migraines
  • Muscular pain
  • Tendonitis
  • Anger
  • Aggression
  • ADHD
  • Brain fog
  • Tension
  • Anxiety disorders such as OCD

Then, let’s add on mutations. A connective tissue disorder such as Ehlers-Danlos Syndrome causes problems in holding Magnesium (and other salts) in your body. Dr. Heidi Collins talks about how many problems in EDS that are aided by adding Magnesium in one’s diet. Her paper is summarized by Dr. Diana Driscoll here. (both Dr. Driscoll and Dr. Collins have EDS)

Now, if you’ve established that you may have a Magnesium deficiency, try adding foods with Magnesium into your diet. Also cut out sugars, processed foods, and gluten in your diet that are immediately decreasing your Magnesium (and other salt) levels. Personally, I do not even like salt and many foods that have Magnesium in them, so I poured over the food list that includes Magnesium and first chose the foods that I didn’t hate. Now, I am trying foods that I never particularly cared for with different recipes to find a way that I may like it instead of completely dismissing something that is good for me.

First, I knew I liked Spinach. I began adding fresh spinach to the salad that my husband began making for me to get well. Then, I began doing the same with avocados. Next, I began eating tuna salad (albacore without mercury) with veggie chips instead of on bread. I tried an internet recipe passed around on Facebook on garbanzo beans. Now, I’m trying spinach smoothies. (and other green smoothies.) 6 months ago, I would have thought that green smoothies were crazy, however, I figure if I’m not feeling well with what I’m doing, try something new!

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Now, being extremely Magnesium deficient because of EDS and dealing with Chronic Pain and Fatigue and Insomnia beginning 8 months ago, I knew I had to do something drastic. I began searching for vitamin supplementation even before getting in to see Dr. Collins. Even now, after working with her on it, I have found these things to be true:

  1.  There are many types of Magnesium
  2.  Because every body is different, one Magnesium that works for me, may not work for you. Dr. Collins suggested that Chelated Magnesium was the best for those of us with EDS, however, my body did not absorb it… it simply did not improve my health and quickly left my body. There is only one that has worked for me to improve my health.
  3.  Magnesium Citrate is the fastest way to get it into your body. This is also the type that I’m able to give my children with EDS who cannot swallow pills.
  4.  You need other vitamins with your supplementation that help your body to absorb Magnesium: Calcium, B6 and Vitamin D3. This is easier to do with food intake rather than supplementation, but when you are extremely deficient, consider these vitamins, as well.
  5.  Calcium supplementation ratio should be Calcium 1.5-Magnesium 1 (Calcium 150-Magnesium 100 or Calcium 200-Magnesium 130)
  6. You can overdose on B6 causing neuropathy. My favorite supplement is vitamin B50 which has the FDA limit of B6, but also other B vitamins in it.
  7.  Taking Magnesium in the morning is best. I had been trying to do 1500mg before bed and waking up not feeling so well still. Taking a bunch of salt before bed, before not eating for a large amount of time, can cause hypoglycemia. I do not have a problem with that, but lack of salts in my body acts the same way. I have always had to eat every couple of hours. I do not need to cause another problem. But having the right amount of Magnesium at the right times can stabilize insulin. The Magnesium that I currently take says to take 3 times a day, so I take it with food.
  8.  Taking Magnesium with Iron will cancel out both vitamins. I take Magnesium separate from my Vitamin C and multivitamin.
  9.  Foods with Magnesium in them absorbs best.
  10. Do not forget that salt and water work together. One is supposed to drink half their body weight in oz. of water. If you are taking a ton of salt with no water, you will dehydrate.
  11. Exercise, even just taking a walk, is extremely helpful in maintaining health.

These things have been helping my family and I to heal from Chronic Pain/Fatigue, Insomnia, Hyperactivity, Allergies, Joints that easily pop out of place, and Easy bruising. When your body is well in other areas, you do not get sick as easy. Another thing I like to do to help to not pass out (POTS) is to add Epsom salt to the bath water or plug the drain to do so while showering. Also Magnesium spray onto my areas of muscle pain. It absorbs quickly into the part of my body that needs it. Carrying around Magnesium tablets with me have also been a life-saver when I am out and have an episode of my blood-pressure dropping. I hope this has helped or will help you in your journey. Here are a couple of other videos that have inspired me.

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Dr. Terry Wahls talking about her journey with MS.